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  6. Maple sugar vs. Semolina

Maple sugar vs. Semolina — In-Depth Nutrition Comparison

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What are the main differences between maple sugar and semolina?

  • Maple sugar is richer in manganese, zinc, and iron, yet semolina is richer in selenium, vitamin B6, vitamin B3, phosphorus, copper, vitamin B1, and vitamin B5.
  • Maple sugar's daily need coverage for manganese is 147% higher.
  • Maple sugar has 6 times more zinc than semolina. Maple sugar has 6.06mg of zinc, while semolina has 1.02mg.

We used Sugars, maple and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.

Infographic

Maple sugar vs Semolina infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more CalciumCalcium +26.8%
Contains more PotassiumPotassium +57.5%
Contains more IronIron +117.6%
Contains more ZincZinc +494.1%
Contains more ManganeseManganese +327.2%
Contains more MagnesiumMagnesium +42.1%
Contains more CopperCopper +186.9%
Contains more PhosphorusPhosphorus +5000%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +2387.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2388.9%
Contains more Vitamin B2Vitamin B2 +284.6%
Contains more Vitamin B3Vitamin B3 +12520%
Contains more Vitamin B5Vitamin B5 +1300%
Contains more Vitamin B6Vitamin B6 +14966.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Semolina DV% diff.
Manganese 4.422mg 1.035mg 147%
Zinc 6.06mg 1.02mg 46%
Selenium 0.8µg 19.9µg 35%
Vitamin B6 0.003mg 0.452mg 35%
Vitamin B3 0.04mg 5.048mg 31%
Starch 68.29g 28%
Phosphorus 3mg 153mg 21%
Copper 0.099mg 0.284mg 21%
Vitamin B1 0.009mg 0.224mg 18%
Protein 0.1g 7.51g 15%
Vitamin B5 0.048mg 0.672mg 12%
Iron 1.61mg 0.74mg 11%
Fiber 0g 1.8g 7%
Potassium 274mg 174mg 3%
Carbs 90.9g 80.89g 3%
Vitamin B2 0.013mg 0.05mg 3%
Folate 0µg 8µg 2%
Calcium 90mg 71mg 2%
Magnesium 19mg 27mg 2%
Saturated fat 0.036g 0.294g 1%
Polyunsaturated fat 0.1g 0.322g 1%
Calories 354kcal 374kcal 1%
Fats 0.2g 1.03g 1%
Net carbs 90.9g 79.09g N/A
Sugar 84.87g 0.33g N/A
Sodium 11mg 2mg 0%
Vitamin E 0mg 0.03mg 0%
Vitamin K 0µg 0.1µg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.064g 0.258g 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more CarbsCarbs +12.4%
Contains more OtherOther +12.7%
Contains more ProteinProtein +7410%
Contains more FatsFats +415%
Contains more WaterWater +23.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -87.8%
Contains more Mono. FatMonounsaturated fat +303.1%
Contains more Poly. FatPolyunsaturated fat +222%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.